Ropejumprope Workout # 6 (Intensity Score 22.5)

6 jump rope techniques for the duvıde Ropejumprope with intervals of one minute jumping and 30 seconds rest (6/10)

Count-down timer on YouTube (to download from Google Drive to your phone or tablet click here)


Workout with each technique as video clip incl. description

Jumping directions: >> = forward | << = backward | >< = forward & backward | ∞ = swinging

a   Twister
Intensity  3  Direction  >>

Jump with closed feet while twisting hip from one side to other.

b   Side-step
Intensity  4  Direction  >>

Jump sideways from one foot to other.

c   Jumping-Jack
Intensity  4  Direction  >>

Jump spreading and closing legs sideways.

d   Sprint-step
Intensity  4.5  Direction  <<

Alternate high knee with each rotation.

e   Helicopter-swing
Intensity  2  Direction  ∞

Rotate the rope with closed forearms over your head. Change direction after 10 rotations.

f   Bell criss-cross
Intensity  5  Direction  >>

Jump with closed feet back and forth while criss-crossing arms.

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